Gym:

Warmup 4:00 1,000m Row

Strength:
Clean & Jerk 3 x 50#, 70#, 90#
Bench Press 4 x 120#, 140#, 160#, 120#
Curls 3 x 20#
Bench Fly 3 x 20#
French Press 3 x 30#

Endurance:
Plank 1:00
Medicine Ball Toss 1:00
Jump Rope 1:00
Overhead Farmer’s Walk 1:00 45#